How to Add Whole Grain to Smoothies

by Melodie Anne Coffman

Add whole grains to your smoothie to boost fiber content.

Whole grains are grains that have all three parts of the kernel -- the germ, endosperm and bran. Consuming all three parts of the grain adds a variety of B vitamins, minerals and a high amount of fiber to your diet. Adding whole grains to your smoothie adds all of these nutrients to your diet and helps with satiety so that you are less likely to snack before your next meal.

Prepared Oatmeal

All varieties of oatmeal are whole grains, including instant oatmeal. Rolled oats and steel-cut oats may be more beneficial for satiety than instant oats, since these varieties are processed less during manufacturing. Oatmeal is mild in flavor and pairs well with any ingredients in your smoothie. You'll need to prepare oatmeal ahead of time. Cook it in water with a ratio of about two parts water to one part oatmeal. Add agave nectar or honey to the oatmeal once it is fully cooked for added sweetness. Allow the oatmeal mixture to fully cool before mixing it in the blender with frozen berries, yogurt and your other favorite fruits. In a one-fourth portion of cooked oatmeal, you'll get 8 grams of carbohydrates, 1 gram of protein and up to 2 grams of fiber for a minimal 40 calories.

Cooked Barley

As with oatmeal, prepare and cool barley before mixing it into your morning smoothie. Simmer barley in water with about three parts of water to one part of barley. Barley takes up to an hour to cook on the stove, so you may want to make a large batch once a week and keep it in your refrigerator. The mild flavor of barley and its soft texture make it an ideal whole-grain addition to any smoothie. A 1/3-cup serving of cooked barley contains approximately 80 calories, 15 grams of carbohydrates, 2 grams of protein and 3 grams of fiber.

Whole-Wheat Flour

Sprinkling whole-wheat flour into your smoothie adds a slight nutty flavor and makes your smoothie thicker. Blend a smoothie with almond milk, frozen blueberries, a drizzle of honey and a scoop of whole-wheat flour. Another alternative is making a smoothie with vanilla rice milk, frozen banana chunks and a spoonful of whole-wheat flour. One tablespoon of whole-wheat flour offers fewer than 25 calories, about 5 grams of carbohydrates, 1 gram of protein and nearly 1 gram of fiber.

Alternative Option

Flaxseeds have to be ground before adding them to a smoothie. You can purchase ground flaxseeds or whole flaxseeds and grind them at home. If you need to grind flaxseeds, add them to the blender first, grind them on a high speed and then add the rest of your ingredients. While flaxseeds are not technically a whole grain, they are similar in that they have a nearly identical nutritional profile. Flaxseeds are full of good fats, protein, fiber, vitamins and minerals. Putting flaxseeds into the blender gives your smoothie a smooth nutty flavor profile. In a 1-tablespoon serving of flaxseeds, you get 2 grams of carbohydrates, more than 1 gram of protein and 2 grams of fiber for less than 40 calories. Additionally, flaxseeds are a rich source omega-3 fatty acids, which is a type of polyunsaturated fat that protects your heart.

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About the Author

Melodie Anne Coffman has been writing for various online and print publications since 1996, specializing in human and animal nutrition. After receiving her master's degree in food science and human nutrition, she opened up her own nutrition consulting business in the New England area.

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